Comparing Nutrients in 14 ounces Roasted Almonds VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	82% 2373kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	5.86% 4.25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.055% 0.04g	3% 2.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.04g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	149% 83g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.2% 68.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	106% 1064mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3% 119μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	185% 15mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	10.7% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	267% 1869mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	214% 3211mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Dill Pickled Cucumber:

• Dry Roasted Almonds have 1.7 times more Vitamin B1, 21 times more Vitamin B2, 33.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 796.7 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dill Pickled Cucumber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Dill Pickled Cucumber:

• Dry Roasted Almonds have 4.7 times more Calcium, 39.3 times more Copper, 14.3 times more Iron, 39.9 times more Magnesium, 36 times more Manganese, 29.4 times more Phosphorus, 6.1 times more Potassium, more Selenium and 33.1 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 269.7 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 49.8 times more Energy, 175.1 times more Fat, 51.8 times more Saturated Fat, 248.9 times more Omega 6, 8.7 times more Carbohydrate, 4.5 times more Sugars, 10.9 times more Fiber and 41.9 times more Protein than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 7 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.